Importance of Strength Training for Women

Posted: 10/09/2019 Related items :

What’s a terrific exercise regime for women that will help build strong bones, enhance stamina, prevent health issues and reduce weight? The answer lies in strength training. If you are someone who has tried dieting or aerobic exercises and has not achieved the desired results yet, then its time you gave strength training a shot. Let us first begin by understanding what strength training is.

What is Strength Training?

Strength training includes a series of workouts that require you to exert your muscles with some sort of resistance. It can be in the form of free weights, your body weight or fitness machines. These workouts provide an effective way to burn calories, reduce weight, build strong bones and tone your body.

Benefits of Strength Training

Strength training plays a major role in overall health and fitness. Listed below are some incredible benefits of strength training for women.

1) Reduces Weight

Strength training is a great way to speed up your metabolism, burn more calories and lose weight. A study found that regular strength training increases your resting metabolic rate by 5%. In short, you burn calories even when you’re not working out!

2) Tones Your Body

There is a floating misconception that women who strength train will gain bulk. This couldn’t be farther from the truth. According to the Women’s Heart Foundation, due to the increased levels of estrogen, it can be difficult for women to be overly muscular. So, if you do decide to give strength training a go, you can expect improvement in your endurance and strength with the added benefit of toning your body.

3) Preserves muscle mass

As you age, muscle mass tends to diminish and the percentage of fat increases. Inculcating strength training is a great way to enhance and preserve your muscle mass.

4) Minimizes the Risk of Osteoporosis
Along with gaining physical results that are appealing, regular strength training can also improve your overall health. According to a study, strength training is a great way to minimize the risk of osteoporosis and increase bone density. Thin and postmenopausal women stand a risk of developing osteoporosis. A regular intake of calcium and vitamin D accompanied with consistent strength training will ensure you stay healthy.

5) Decreases the Chances of Heart Disease
Strength training plays a huge role in preventing various cardiovascular diseases and improving heart health. This is because it helps lowers blood pressure, cholesterol and triglyceride levels. It is also known to improve the quality of sleep and reduce the fat around the heart. 

How to Get Started

You can begin working out at your home or a local gym. The list of options provided below offers a great starting point for strength training.

1) Body Weight

A simple way to gain muscular strength is by using your body weight for resistance. You can begin by inculcating simple exercises such as pullups, crunches, and pushups.

2) Fitness Machines

A sure-shot way to have an effective strength training workout is by using fitness machines. You can achieve your desired results quicker with machines as they target different areas of your body and help with toning your body. They also reduce the likelihood of sustaining injuries while working out. Below are our recommendations for fitness machines.


3) Free Weights

An alternative to fitness machines is free weights. They don’t restrict movement and are extremely easy to use. Free weights can include barbells, dumbells, weight bars, and kettlebells.  

Removing time for strength training a few times a week will not only make you look toned but can transform your entire body and health.